CrossFit Ironside – CrossFit
Back Squat (3 Rep Max)
Opt. 1 Test out 3 Rep Max
Opt. 2 5×3 @65% of 1 RM Tempo Squat (5sec tempo)
Opt. 3 10 min EMOM @ 75% of 1RM
Metcon (AMRAP – Reps)
3 Rounds:
3 min alt. tabata
DB Deadlift
DB H Clean
DB STO Presses
then
-1 min rest-
(Rx+)45-50-30-35
Metcon (AMRAP – Reps)
Optional Acc. Work:
4 Rounds:
Super-set
W. Sit-ups/ Knees-to-chest/plank
-Rest 1 min-